Irrational thoughts, which are frequently unpleasant or disturbing, affect many people. You may have heard expressions such as ruminating, self-deprecating, or catastrophizing that refer to unreasonable thinking.
It’s helpful to first become aware of certain thought patterns in order to modify your thinking. You may learn to confront and rephrase your thoughts once you understand how you think.
Types of Irrational Thoughts
According to Joseph Gardzina, the CEO and Founder of ADAPT Programs there are three types of irrational thoughts – Forecasting, Self-Defeat, and Mind Reading.
“With forecasting, your mind is negatively predicting a future that hasn’t happened yet e.g. thinking a plane might crash because of your fear of flying.
People who have anxiety disorders usually engage in self-defeat thoughts where they pass harsh judgments on themselves in an attempt to lower their anxiety – however, this is pretty counterintuitive as this self-criticism leads to increased levels of anxiety.
Lastly, with mind-reading, your thoughts circle around what other people are thinking of you. People who engage in mind-reading thoughts are generally disposed to think that other people are criticizing them even if there isn’t any proof.”
Causes of Irrational Thoughts
As Joseph elaborates, “In my experience with dealing with substance abuse patients, irrational thoughts are driven by two primary factors: anxiety and mental health disorders such as PTSD, Bipolar disorders, or anxiety disorders.”
Most people have unpleasant thoughts, but how you deal with them has an impact on how you feel. If you choose to believe an unreasonable concept, for example, you may experience more tension and concern. Following the first, you’ll very certainly have another illogical notion, and so on. If you don’t control your reactions to your ideas, the cycle can become unending.
How to Manage Irrational Thoughts
Accept
The first step is to accept the fact that you are having an irrational thought. Label it and say to yourself “This is an irrational thought”. Don’t try to punish yourself for having it and don’t try to resist it either. Simply, accept the fact that you’re having an irrational thought and treat it like a wave passing by. You might feel anxiousness, nervousness, fear, or worry but that’s part of it – you shouldn’t let these emotions distract you from what you’re doing but rather observe what you’re feeling.
Reframing thoughts
Secondly, start carrying a notebook around and write down all the irrational thoughts you have during the day. Before you sleep, browse through the journal and reframe all the thoughts you had in a more constructive manner.
For e.g., if you thought “My boss hates me for being late today and he will probably fire me”, you can reframe it as “I was late today but I’ll make an active effort to be on time tomorrow”.
Lifestyle Choices
Improving your diet along with exercising regularly will have significant dividends. Studies have shown that people who work out and eat healthy experience lesser amounts of stress and an increased serotonin levels.
Yoga and other meditation practices have also been shown to reduce stress in people struggling with anxiety disorders, PTSD, and OCD – most of which have been linked as causes for irrational thinking.
Word Of Advice
When an irrational thought enters your mind, it might be overwhelming. You may believe that your thoughts are interfering with your ability to relax and be present. If you’re dealing with irrational thoughts, remember that you’re not alone.
Consult your doctor if your irrational thoughts are interfering with your daily life. They can recommend you to a mental health expert who can talk to you about your feelings and offer you good ways to deal with them when they emerge.
